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Turkey meat vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between turkey meat and waffle

  • Turkey meat has more vitamin B3, vitamin B6, vitamin B1,2, and zinc; however, waffle is higher in selenium, calcium, vitamin B1, and iron.
  • Turkey meat covers your daily need for vitamin B3, 47% more than waffle.
  • Turkey meat has 11 times more vitamin B6 than waffle. While turkey meat has 0.616mg of vitamin B6, waffle has only 0.056mg.
  • Waffle has less cholesterol.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Turkey, whole, meat and skin, cooked, roasted and Waffles, plain, prepared from recipe.

Infographic

Turkey meat vs Waffle infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +57.9%
Contains more PotassiumPotassium +50.3%
Contains more CopperCopper +50%
Contains more ZincZinc +264.7%
Contains more PhosphorusPhosphorus +17.4%
Contains less SodiumSodium -79.8%
Contains more CalciumCalcium +1721.4%
Contains more IronIron +111.9%
Contains more ManganeseManganese +1792.9%
Contains more SeleniumSelenium +55%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 1.4% 6% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Waffle
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +361.8%
Contains more Vitamin B5Vitamin B5 +95.5%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin B12Vitamin B12 +308%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +441.7%
Contains more Vitamin B1Vitamin B1 +484.4%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more FolateFolate +411.1%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +261.4%
Contains more WaterWater +51.2%
Contains more FatsFats +90.8%
Contains more CarbsCarbs +54733.3%
Contains more OtherOther +545.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated fat: Sat. Fat 2.155 g
Monounsaturated fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -24.8%
Contains more Mono. FatMonounsaturated fat +33%
Contains more Poly. FatPolyunsaturated fat +220.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Waffle
Lower in Cholesterol ok
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turkey meat Waffle DV% diff.
Vitamin B3 9.573mg 2.073mg 47%
Vitamin B6 0.616mg 0.056mg 43%
Protein 28.55g 7.9g 41%
Vitamin B12 1.02µg 0.25µg 32%
Polyunsaturated fat 2.119g 6.785g 31%
Selenium 29.8µg 46.2µg 30%
Calcium 14mg 255mg 24%
Vitamin B1 0.045mg 0.263mg 18%
Sodium 103mg 511mg 18%
Choline 87.4mg 16%
Zinc 2.48mg 0.68mg 16%
Iron 1.09mg 2.31mg 15%
Cholesterol 109mg 69mg 13%
Carbs 0.06g 32.9g 11%
Manganese 0.014mg 0.265mg 11%
Fats 7.39g 14.1g 10%
Vitamin B5 0.948mg 0.485mg 9%
Folate 9µg 46µg 9%
Vitamin A 12µg 65µg 6%
Vitamin B2 0.281mg 0.347mg 5%
Calories 189kcal 291kcal 5%
Phosphorus 223mg 190mg 5%
Copper 0.093mg 0.062mg 3%
Magnesium 30mg 19mg 3%
Saturated fat 2.155g 2.866g 3%
Vitamin D 0.4µg 2%
Potassium 239mg 159mg 2%
Vitamin D 15IU 2%
Monounsaturated fat 2.647g 3.521g 2%
Vitamin C 0mg 0.4mg 0%
Net carbs 0.06g 32.9g N/A
Vitamin E 0.07mg 0%
Trans fat 0.101g N/A
Tryptophan 0.291mg 0.099mg 0%
Threonine 1.004mg 0.289mg 0%
Isoleucine 0.796mg 0.362mg 0%
Leucine 1.925mg 0.63mg 0%
Lysine 2.282mg 0.384mg 0%
Methionine 0.724mg 0.179mg 0%
Phenylalanine 0.903mg 0.395mg 0%
Valine 0.902mg 0.409mg 0%
Histidine 0.749mg 0.187mg 0%
Omega-3 - EPA 0.008g 0.001g N/A
Omega-3 - DHA 0.005g 0.006g N/A
Omega-3 - ALA 0.105g N/A
Omega-3 - DPA 0.008g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.01g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A
Omega-6 - Linoleic acid 1.841g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Turkey meat
24%
Waffle
Minerals Daily Need Coverage Score
46%
Turkey meat
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 40mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2)
Which food contains less Sodium?
Turkey meat
Turkey meat contains less Sodium (difference - 408mg)
Which food is lower in Saturated fat?
Turkey meat
Turkey meat is lower in Saturated fat (difference - 0.711g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 76)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.